Still hobbling around after the stair sprints and back squats, but yesterday was the rest day, so today is Angie:
100, in order, of:
Pull ups
Pushups
Situps
Squats
27:07. Only 41 seconds faster than last April, but I will take that with the beating I have been giving my legs and arms. Still feel a little wobbly, but I am hoping the squats will help with some active recovery.
Pushups: 2850
Thursday, October 30, 2008
Wednesday, October 29, 2008
Squat Cleans and Stair Sprints
Form work on Squat Cleans. Cleans are still a mystery, from the triple extension to the catch in rack position. Need lots of work on the exercise. I think the challenge after the pushups will be squats, so I have a good base of leg strength to start getting technical on my lifts. May also ask for a 24Kg kettlebell for Christmas and start with Turkish get ups.
Then did 3 X 10 flights of stairs (20 steps) at full sprint. Got 57 secs, 66, 67. Not bad and I certainly feel better about this than the sprint intervals I did last week. However, I feel really beat up today and will be taking a rest day. Having trouble with stairs as my quads are really sore. Time for some Vitamin I and rest.
Pushups: 2670
Then did 3 X 10 flights of stairs (20 steps) at full sprint. Got 57 secs, 66, 67. Not bad and I certainly feel better about this than the sprint intervals I did last week. However, I feel really beat up today and will be taking a rest day. Having trouble with stairs as my quads are really sore. Time for some Vitamin I and rest.
Pushups: 2670
Tuesday, October 28, 2008
Squats and Waiter's Walk
Yesterday was a strange combo of light back squats and double waiters walk (weight held above head, active shoulders, arms extended, walk a prescribed distance and back).
50 back squats 135#
15 double Waiter's walk (2 24Kg kettlebells)
I, like most people at the gym, subbed 16kg bells, as this means that we only had to lift ~70# over head, rather than ~118# with the 24Kg. Finished in 14:56, which turned out to be a rather fast time for the night.
Pushups: 2571
50 back squats 135#
15 double Waiter's walk (2 24Kg kettlebells)
I, like most people at the gym, subbed 16kg bells, as this means that we only had to lift ~70# over head, rather than ~118# with the 24Kg. Finished in 14:56, which turned out to be a rather fast time for the night.
Pushups: 2571
Monday, October 27, 2008
Elizabeth and Interval Training
Well, looks like I am backing out of the pull up challenge. Without a bar at home, this became a game of getting to the gym just to do the pull ups and then having to do big sets to always catch up. Not interested.
Friday was sprint intervals, specifically 4 rounds of 400 then rest 2 minutes. I did this at B3, but on the street rather than at the track, since I wanted to actually do it with someone. Finished with 1:08, 1:17, 1:18, 1:23. 68 seconds would have been respectable, if I had been able to hold to that pace. Instead, I fell apart with an 83 second finish on the last set, not to mention knee pain. I really need to learn how to run better and then do a hell of a lot more of it.
Saturday was a rest day, although the pushups continued and Sunday was Elizabeth. The actual workout is 21-15-9 of:
135# squat cleans
Ring Dips
I subbed 95# power cleans and completed it in 6:30. I was happy with the time and the switch, as I don’t feel comfortable with the squat clean and, until I do, I am trying to avoid throwing around heavy weights. I hope that by the next time this comes around, I will have improved my clean technique to where I can do this with full squat cleans and 115#.
Pushups: 2451
Friday was sprint intervals, specifically 4 rounds of 400 then rest 2 minutes. I did this at B3, but on the street rather than at the track, since I wanted to actually do it with someone. Finished with 1:08, 1:17, 1:18, 1:23. 68 seconds would have been respectable, if I had been able to hold to that pace. Instead, I fell apart with an 83 second finish on the last set, not to mention knee pain. I really need to learn how to run better and then do a hell of a lot more of it.
Saturday was a rest day, although the pushups continued and Sunday was Elizabeth. The actual workout is 21-15-9 of:
135# squat cleans
Ring Dips
I subbed 95# power cleans and completed it in 6:30. I was happy with the time and the switch, as I don’t feel comfortable with the squat clean and, until I do, I am trying to avoid throwing around heavy weights. I hope that by the next time this comes around, I will have improved my clean technique to where I can do this with full squat cleans and 115#.
Pushups: 2451
Friday, October 24, 2008
More pushups and joining the 100 Day Pull up Challenge
Since my pullups obviously need work, I decided to join the Pull up challenge for as long as possible. Probably have issues keeping up on weekends, but I will do what I can. Since we are on Day 18 and I missed yesterday, I did 35. Also managed to bang out 125 pushups at lunch. After work, I will get out to brooklyn and do the 4X400 with 2 minutes rest in between. Looking for less than 70 seconds, preferably under 65 seconds. See how it goes.
Pushups: 2231
Pushups: 2231
Thursday, October 23, 2008
Fluffy Cloud Dance and DFL, AGAIN!
Did the amusingly named Fluffy Cloud Dance WoD at lunch:
AMRAP in 20 minutes of:
Squat
R pistol
Squat
L pistol
KB pushup
R renegade row
KB pushup
L renegade row
14 back extension (subbed for 7 supermans)
18 rounds, which put me squarely in dead last, despite having to sub assisted pistols and only 16kg bells. I am really doing poorly after the vacation. Will have to get my shit together this weekend, get started on running and drills and get back in shape.
Pushups: 1960
AMRAP in 20 minutes of:
Squat
R pistol
Squat
L pistol
KB pushup
R renegade row
KB pushup
L renegade row
14 back extension (subbed for 7 supermans)
18 rounds, which put me squarely in dead last, despite having to sub assisted pistols and only 16kg bells. I am really doing poorly after the vacation. Will have to get my shit together this weekend, get started on running and drills and get back in shape.
Pushups: 1960
Wednesday, October 22, 2008
Too much bad food and Slacking
First WoD back to CF did its level best to break me.
10 Rounds of:
12 Burpees
12 pullups
29:06. One of the slowest Rx times at the box. Fought back vomit for the last 7 rounds. Just felt terrible. Hopefully, once I get my diet a little bit better and my body used to the beatings, I will get back in shape. Vacations are great, but definitely not good for fitness.
Today is a 5K, but I left my running shoes at home. Will have to remedy that somehow. Not really sure how yet.
Pushups: 1810
10 Rounds of:
12 Burpees
12 pullups
29:06. One of the slowest Rx times at the box. Fought back vomit for the last 7 rounds. Just felt terrible. Hopefully, once I get my diet a little bit better and my body used to the beatings, I will get back in shape. Vacations are great, but definitely not good for fitness.
Today is a 5K, but I left my running shoes at home. Will have to remedy that somehow. Not really sure how yet.
Pushups: 1810
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